What does supplement stacking mean?
This is when you get into a habit of taking several supplements with the intention of hitting a particular fitness or health goal. We are talking about adding multiple amino acids, minerals, vitamins, and a host of other nutritional additives with the goal of improving your physical performance in the gym, encouraging muscle growth or sprucing up your mental health, boosting your productivity, or simply keeping infectious diseases at bay.
What is a good vitamin stack?
A good vitamin stack has to contain a combination of essential vitamins and minerals required for your body's optimum function. Essential minerals and vitamins, in this sense of the word, are basically food additives that the body cannot synthesize on its own and have to be supplied via external sources. Excellent examples include vitamin D, vitamin E, vitamin B complex, vitamin C, omega-3 fatty acids, magnesium, zinc, and calcium.
Can I take a bunch of supplements at the same time?
You can take multiple supplements at a go as long as you are not exceeding the recommended threshold for each specific nutrient. That means that you cannot overdose on a given vitamin just because it is a common ingredient in the several supplements that you are taking a go - this can result in unintended and avoidable consequences. That's also the main reason it is advisable to consult a trained nutritionist before taking a bunch of supplements concurrently.
Is it OK to mix multiple supplements?
It is generally safe to mix multiple supplements, but certain combinations may interact with each other and hamper absorption. Taking too many vitamins or minerals can also be dangerous, as it can lead to an overdose of certain nutrients. That’s the reason it is advisable to consult a healthcare professional before taking any supplements or even combining them.
Can you overdo it on supplements?
Yes, it is possible to overdose on vitamins or minerals, especially if you are taking them in supplement form. The most serious risks come from iron or calcium, as well as large doses of vitamins D, A, and calcium. Some of the symptoms of a probable overdose include the likes of nausea, vomiting, and unexplained diarrhea. Always check with a qualified nutritionist or healthcare professional before adopting any new supplement, especially if you are already taking multivitamins.
How many supplements are in a stack?
There is no hard limit to how many supplements ought to be in a stack. You see, supplement stacks are usually tailored according to one’s individual needs and should be based on your fitness goals, lifestyle, and dietary habits or eating routines. Still, it is imperative to consider the type of supplements needed, the dosage of each supplement, and how they will interact with one another when building a supplement stack.
Is it okay to take 3 different supplements?
It is generally safe to take three different supplements as long as the daily recommended amount percentages of each supplement are not exceeded. Nonetheless, you should have it at the back of your mind that combining multiple supplements or taking higher-than-recommended doses can increase the risk of suffering unintended consequences. Besides, certain combinations of supplements can also be dangerous and should be avoided, such as omega-3 fish oil and vitamin E. In short, you are best placed to consult with a healthcare professional before taking any combination of supplements.
Is it better to take supplements all at once or spread out?
It is generally better to take supplements throughout the day rather than all at once. The reasoning behind it is that some vitamins are better absorbed under certain conditions, and taking them all at once can lead to competition within the gut for the absorption of different minerals, not to mention a heightened risk of interaction.
How many supplements does the average person take a day?
According to a survey of almost 3,500 adults ages 60 and older published in The Journal of Nutrition, 54% take one or two supplements per day, while 29% take four or more. A separate survey found that 57.6% of U.S. adults used at least one dietary supplement in the past 30 days, and 86% take vitamins or supplements, according to another poll. Of course, the recommended daily allowance (RDA) for vitamins and minerals varies depending on age, gender, and overall health profile but the average adult should aim to take at least one or two supplements per day.